Author Archive

08 Jan
by: Published in Uncategorized

Pre WOD:  10 mins of:  Coach’s choice

WOD 1: For time:

31 Burpees
31 Hang Power Clean (145/95)
62 Sit Ups
31 Power Clean (95/65)
31 Wall Balls (20/14)

Last done 5/23/2014

Being done in honor of the fact that we opened on 1/11/12

WOD 2:  Reebok CrossFit Back Bay:  For time:

31 Burpees
31 Hang Power Clean (145/95)
31 Toes to Bar
31 Power Snatch (95/65)
31 Wall Balls (30/20)

If you do not have a 30 lb medicine ball, wear a 20 lb vest during the Wall Balls.  If you do not have a vest, the first 20 reps will be done as Burpee Wall Balls

Last done 5/23/2014

Being done in honor of the fact that we opened on 1/11/12

==

Happy early birthday to us…

I know it only counts on the actual day (unless you are awesome = me), but I still get excited!  It has been three years!!!  That’s three years of squatting, cleaning, pressing, huffing, and puffing!  Three years of improving the quality of life of so many people!  Three years of waking up and dragging yourself out of bed / work (assuming you were dosing off at work) and becoming a better you!  Three years of testing and celebrating our capacity!  Three years of finding out the pleasures of the following statement:

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” – Socrates

Cheers to the next three and then more,

CG

==

 

07 Jan
by: Published in Uncategorized

Pre WOD:

Pendlay Rows
30 second Top of Chin Up Hold
HEAVY Russian Kettlebell Swings
10 second 1 arm Hang (each arm)

WOD 1: AM vs PM: 10 min AMRAP of:

10 Ground to Overhead (95/65)
20 Overhead Lunges (45/25)
30 Double Unders

==

AM versus PM…

LADIES AND GENTLEMEN!!!  The inaugural AM versus PM workout fitness competing competition has officially started.  Today you will do the first of 4 workouts (one every Thursday) and at the end of the month we will answer the timeless question:  are those who exercise before the meridiem more fit that those who do so after the meridiem in the standard time zone???

Here are the rules:

1)  You do your workout
2)  You record your workout on WODIFY
3)  I will take the top 10 male and top 10 female scores and tally those who are in the AM classes and those who are in the PM classes
4)  Any spot in the top 10 is worth 1 point despite of placing (so being first on the leaderboard or ninth are one in the same)
5)  The winners will get to come up with an encouragement fitness portion for the people who get second place (second place sounds nicer)
6)  May the odds be ever in your favor

The anticipation has literally got me moderately curious,

CG

==

 

06 Jan
by: Published in Uncategorized

Pre WOD: 10 mins of: Coach’s choice:

Abs!

WOD 1: For total time:

100 Wall Runs (to shoulder)
100 Jump Squats
100 Sit Ups

Every time you break up a set = 20 second of Hollow Hold

15 minute cap

WOD 2: For time:

100 Wall Runs (to hips)
100 Jump Squats
50 Toes to Bar

Every time you break up a set = 20 second of Hollow Hold

15 minute cap

Cash out: 8 mins of ring work

==

Dear members…

Today you may experience some discomfort in and/or about your abdominal regions.  Please do not be alarm.  Some of these sensations whether they incapacitate you and/or your capacity to breath and/or be may only be felt physically.  Please be advised that this muscular exasperation will only be un-temporary.  In case of an emergency, calmly look towards the barbells and the stacks of plates and pretend that you are weightlifting.

Thank you for your cooperation,

CG

==

 

05 Jan
by: Published in Uncategorized

WOD 1: Every 30 seconds for 20 minutes:

8 Power Clean (95/65)
10 Wall Balls (20/14)
8 Pull Ups
8 Shoulder to Overhead (95/65)
10 Sit Ups

You have 30 seconds to complete a exercise set

If you do not finish, rest during the next exercise

WOD 2: Every 30 seconds for 20 minutes:

8 Power Clean (115/75)
12 Wall Balls (20/14)
3 Muscle Ups
8 Shoulder to Overhead (115/75)
8 Toes to Bar

You have 30 seconds to complete a exercise set

If you do not finish, rest during the next exercise

==

Not so much a matter of if…

This January programming is off to a great start.

But more of a matter of when,

CG

==

Jeff Enger liked this post
04 Jan
by: Published in Uncategorized

Pre WOD: 20 mins to complete

5 x 5 Deadlift

WOD 1: 10 min EMOTM:

1 Deadlft (Pre WOD weight)
4 Over the Bar Burpees
20 Double Unders

WOD 2: EMOTM for 10 minutes:

1 Deadlift (Pre WOD weight)
6 Over the Bar Burpees
30 Double Unders

==

Happy Monday…

And welcome to the first day of  of Deadlifting!  Today is a simple 5 by 5 set and by the end of the month we will be going for a 1RM effort.  But as far as the rest of the week will go, here is what you have for the rest of January:

Tuesdays will be a longer / sprint and rest style workouts.
Wednesdays will be a gymnastics day that will have a Pre WOD that is the coaches choice and also a Post WOD of the same nature.
Thursdays will be auxiliary pull work with the AM versus PM workouts.
Fridays will have some time for skill and some benchmark testing!

Happy WODing,

CG

==

03 Jan
by: Published in Uncategorized

Team WOD 1: Alternating partners every minute on the minute until you reach 250 reps

Every minute starts with a 150/100M Row and then for the first 8 minutes:

Front Squats (95/65)

Next 8 minutes = Shoulder to Overhead (95/65)

After that = Wall Balls (20/14)

Team WOD 2: alternate partners every minute on the minute until you reach 250 reps.

Every minute starts with a 150/100M Row and then for the first 8 minutes:

Front Squats (115/75)

Next 8 minutes = Shoulder to Overhead (115/55)

After that = Wall Balls (20/14)

==

Let me explain…

  1.  Partner one will work during the first minute and then partner two will work on the following minute.  Partners will keep alternating minutes until the 250 reps have been reached.
  2. During the first eight minutes of the workout, in order to collect reps, you will be doing as many Front Squats after the rowing has been completed.
  3. After the first 8 minutes have passed, the athletes will do Shoulder to Overhead for the following 8 minutes (after rowing).
  4. After the 8 minutes of Shoulder to Overhead, the remainder of the reps will be accumulated by doing Wall Balls after the rowing has been completed.
  5. Keep on keeping on until you reach 250 reps.
  6. Smile.

Step 7 is wrapping this post up,

CG

==

 

Princess Swanson liked this post
02 Jan
by: Published in Uncategorized

Team WOD 1: For total time:

2 rounds broken up anyhow of:

30 Power Clean (115/75)
30 Burpees

2 rounds broken up anyhow of:

40 Thrusters (85/55)
40 Toes to Bar

2 rounds broken up anyhow of:

500M Row
50 Russian Kettlebell Swings (24/16)

Team WOD 2: For total time:

2 rounds broken up anyhow of:

30 Power Clean (145/95)
30 Burpees

2 rounds broken up anyhow of:

40 Thrusters (95/65)
40 Toes to Bar

2 rounds broken up anyhow of:

500M Row
50 Russian Kettlebell Swings (32/24)

==

In case you missed it…

My damn fingers…

They are so used to typing out the date out, but ending it with a 14.  My index finger is just so comfortable finding that number 4 key!  I just don’t know what I am doing to do!!!  Maybe post the date as:  “1-2-14+1″ or maybe even:  “1-2-14 (but not really)”.  I guess I could live with my number 4 key habit intact and let everybody else get accustomed to it.  Another option would be to confront this mountainous challenge head-on and accept that sometimes changes need to be made.  This tiny change on my behalf could have an enormous impact on the rest of the gym and your date reading capacity.  It’s almost like a small action on one end can have rippling effects for myself and others.  Almost like this new year is an opportunity to better myself and through that, improve the experience of others.

Who would’ve thought typing was so profound,

CG

==

 

 

01 Jan
by: Published in Uncategorized

Pre WOD:  Turkish Get Up

WOD:  Helen:  3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups

==

Hello 2015!!!…

We have so much going on in the next month that things are about to get real crazy!  The following is just a sample of what is heading your way while we are all still hating winter!

  1. New Paleo Challenge / Fundraiser
  2. New coaches schedule and a ton of new classes (check mindbody!!!)
  3. AM vs PM workouts series (every Thursday in January)
  4. New strength cycle (one month of sweet deadlifting action)
  5. Fran, Grace, and the official Reebok CrossFit Back Bay workout
  6. All new weekend workouts
  7. Our gym’s three year anniversary!!!

And that’s just the beginning.  February has even more stuff!

Stay tuned,

CG

==

Princess Swanson, Jeff Enger liked this post
01 Jan
by: Published in Uncategorized

==

My damn fingers…

They are so used to typing out the date out, but ending it with a 14.  My index finger is just so comfortable finding that number 4 key!  I just don’t know what I am doing to do!!!  Maybe post the date as:  “1-2-14+1″ or maybe even:  “1-2-14 (but not really)”.  I guess I could live with my number 4 key habit intact and let everybody else get accustomed to it.  Another option would be to confront this mountainous challenge head-on and accept that sometimes changes need to be made.  This tiny change on my behalf could have an enormous impact on the rest of the gym and your date reading capacity.  It’s almost like a small action on one end can have rippling effects for myself and others.  Almost like this new year is an opportunity to better myself and through that, improve the experience of others.

Who would’ve thought typing was so profound,

CG

==

31 Dec
by: Published in Uncategorized

From everyone at Reebok CrossFit Back Bay, we would like to wish you and yours a safe and fantastic

New Years.  Enjoy your day off and (maybe) your much need recovery!!!

Ozzie Webbe Sr. liked this post
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